How much protein is in one chicken breast?

It depends on size, which is why the reliable figure is per 100 g cooked: ~31 g of protein per 100 g of skinless, boneless cooked breast (USDA). A small ~115 g cooked breast is ~36 g protein, a medium ~150 g is ~46 g, and a large ~200 g is ~62 g. Weigh the breast cooked and multiply by ~0.31 for an accurate count.

How much protein in 100g of chicken breast?

About 31 g of protein per 100 g of cooked, skinless, boneless chicken breast, for roughly 165 kcal (USDA FoodData Central). Raw skinless breast is lower at ~23 g per 100 g, because raw meat holds more water; it loses ~25% of its weight on cooking, which concentrates the protein. Always note whether a figure is raw or cooked.

Is chicken breast protein measured raw or cooked?

Track it cooked. Raw breast is ~23 g protein per 100 g and cooked is ~31 g per 100 g, because ~25% of the raw weight is water that cooks off. USDA cooked-weight entries are the standard for macro tracking. If you can only weigh raw, use the raw figure (~23 g per 100 g); mixing the two is the most common tracking error.

How much protein in a chicken breast vs eggs?

A medium 150 g cooked chicken breast gives ~46 g protein for ~250 kcal (~0.18 g/kcal). Three large eggs give ~18.8 g protein for ~216 kcal (~0.087 g/kcal). The breast wins decisively on protein per calorie, more than double. Eggs win on cost per unit, micronutrients like choline and B12, and convenience, not on grams of protein per calorie.

How many chicken breasts do I need for my daily protein?

It depends on your target. For a resistance-training adult, the consensus is 1.6 g/kg/day, so an 80 kg person needs ~128 g/day. A medium cooked breast supplies ~46 g, so that is roughly two to three breasts' worth of protein spread across the day, alongside other sources. Set your exact number with the Macro Calculator and our daily protein guide.

Does chicken thigh have as much protein as breast?

Slightly less by weight. Cooked skinless thigh is ~26 g protein per 100 g versus ~31 g for breast, and thigh carries more fat and calories, so it is less protein-dense per calorie. Thighs cost less per gram of protein and tolerate overcooking better. Choose breast when maximizing protein per calorie matters; choose thighs for cost, flavor, and forgiveness in cooking.

Explainer· Macros

How much protein is in a chicken breast

Evidence reviewed·03 sources cited·Dr. Soraya Khan, RDN

Vol. 1Issue 042026-07-02larderlab.com

Educational use only. Larderlab content is educational. Pantry, macro, and supplement guidance is not a substitute for medical advice. Consult a registered dietitian or your physician before making material changes to your diet or supplementation.

A typical cooked chicken breast (~150 g) has about 46 g of protein, or ~31 g per 100 g cooked. The numbers by size, why cooked beats raw, and the $/g context.

Questions

What people ask us next.

How much protein is in one chicken breast?: It depends on size, which is why the reliable figure is per 100 g cooked: ~31 g of protein per 100 g of skinless, boneless cooked breast (USDA). A small ~115 g cooked breast is ~36 g protein, a medium ~150 g is ~46 g, and a large ~200 g is ~62 g. Weigh the breast cooked and multiply by ~0.31 for an accurate count.
How much protein in 100g of chicken breast?: About 31 g of protein per 100 g of cooked, skinless, boneless chicken breast, for roughly 165 kcal (USDA FoodData Central). Raw skinless breast is lower at ~23 g per 100 g, because raw meat holds more water; it loses ~25% of its weight on cooking, which concentrates the protein. Always note whether a figure is raw or cooked.
Is chicken breast protein measured raw or cooked?: Track it cooked. Raw breast is ~23 g protein per 100 g and cooked is ~31 g per 100 g, because ~25% of the raw weight is water that cooks off. USDA cooked-weight entries are the standard for macro tracking. If you can only weigh raw, use the raw figure (~23 g per 100 g); mixing the two is the most common tracking error.
How much protein in a chicken breast vs eggs?: A medium 150 g cooked chicken breast gives ~46 g protein for ~250 kcal (~0.18 g/kcal). Three large eggs give ~18.8 g protein for ~216 kcal (~0.087 g/kcal). The breast wins decisively on protein per calorie, more than double. Eggs win on cost per unit, micronutrients like choline and B12, and convenience, not on grams of protein per calorie.
How many chicken breasts do I need for my daily protein?: It depends on your target. For a resistance-training adult, the consensus is 1.6 g/kg/day, so an 80 kg person needs ~128 g/day. A medium cooked breast supplies ~46 g, so that is roughly two to three breasts' worth of protein spread across the day, alongside other sources. Set your exact number with the Macro Calculator and our daily protein guide.
Does chicken thigh have as much protein as breast?: Slightly less by weight. Cooked skinless thigh is ~26 g protein per 100 g versus ~31 g for breast, and thigh carries more fat and calories, so it is less protein-dense per calorie. Thighs cost less per gram of protein and tolerate overcooking better. Choose breast when maximizing protein per calorie matters; choose thighs for cost, flavor, and forgiveness in cooking.

Sources

Every claim, cited.

03 refs

The Larderlab Team · byline

The Larderlab Team builds evidence-led frameworks for eating, lifting, and stocking a kitchen. We cite every claim. We publish the spreadsheet when possible. We buy what we review at retail price. When new data lands, we revise with a dated note.

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